Thursday, March 19, 2015

Nate and Liane are quite the mobsters.

031915 WOD

A. 5:00 time cap

Run 400 or row 500, then

Two rounds:

0:45 left plank

1:00 front plank

0:45 right plank

0:30 hollow rock / hold

1:00 rest

B. Every 3:00 for 15:00

Run 200 meters

15 American kettlebell swings (53/35)

10 rebounding ball slams (30/20)

C. Mobility

1. Hamstring smash with lacrosse ball on box (2:00 / side)

2. Partner-assist upper body stretch (as needed)